Dec 10-16: Masters Running and X-training Weekly

Sans Souci · Dec 10, 2007

Feeling earthy tonight. A <a href="http://www.youtube.com/watch?v=x0dMBqtGtOU" target="_blank">musical accompaniment</a> instead of a drum circle. 
JJJessee - 52.63 miles incl LR 20M on AT across Whitetop Mt. preceded and followed by 19.75 on the bike, and 1k barefoot, 75min x-training, Jethro Tull concert, kimChi running ksrunrivore - 76 miles incl 30 w/DW and LR 18.25 miles @ 8:00 pace. No mis-steak, that's a lotta miles. Great running! millbot - 50 miles + lower/core workout. I needn't bossercise you, mill -- for the moment -- as you are being prudent icing that Achilles and no doubt be rewarded with another magical outing like Tuesday. choovie - 23.25 miles, 395 minutes (!!) yoga and pilates. Very sneaky, choovie, trying to take the enthusiastic but simple-minded out of the x-training challenge by posting the Side Crow pic. Ow ow ow. Mustang Sally - 30 miles running incl MLR 11+ miles, hill repeats, 10k w/3x7min @ MP + 3600m swim, 2.5h yoga, hiking with Mom, commuter cycling. Dynamite week! mcsolar99 - 80.5 miles, running daily, incl LR Sunday 20.5 miles, MLRs of 15, 2x11.5, 11 miles, 2 speed sessions. W-O-W! Patrick - 29 miles incl 5 miles with BOMF and tonnes of ab x-training and Nanaimo Bar eating. (The BOMF website made for easy online donation, P.) Sans Souci - 9.04 miles walk/run + 1 hr 40 mins pool running, 3 hrs rowing + 3 hrs 10 mins XT. It's a start. perchcreek - 40.7 miles incl sproinky hilly 15 miler with last 4 miles sub 8 pace, x-training while asleep and waking up fit (lol!), backwards ellipticling. Solid and individualistic (big grin). CassadAAmius - 18 miles running, 8500 yds swimming incl 5x300 in 5:00, 5:00, 4:55, 4:58, 4:55; 250 situps, side planks, abs. C'mon, tender AT; patience s/b rewarded. tomwhite - 45 mins running, 120 mins X-training w/ lotsa NordicTraking (such a great w/o; wish I had one), pane lifting (hopefully pain lifting too), baby holding riley0003 - <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/huh.gif" style="border:0px solid;" title="huh"> KenA - 11.25 miles running incl terrific Sunday 5-miler. Consistency is key in avoiding injury as well as keeping motivated. WTG, Ken. I may boss, but you execute. Hally - 10.9 miles running, elliptical 10 min, weights 2 hours 40 min stairmaster 30 min and geocaching. Two-plus hours? A weighty workout! gin79 - 30 miles incl 8 mile with fartleks and hill repeats, weights, pushups, abs. GL in that 5k, gin. Give 'er! The Pro from Dover - 15.5 miles + 6000 yds swimming, thankfully no PR pantloading Pieth Jones - 33.5 miles incl MLR 11 miles, race volunteering, football-watching x-training Opie - 27.52 miles running incl 5k PR and 3rd place AG, 10.93 mi. rowing. Way to come back!! Tamster - 10.5 miles, yoga, abs, pilates. I'll skip the slacker nag if you hand over that cinnamon swirly bread. (grin) Johnny - 39.3 miles running, 200 min yoga, 40 min weights, and fairly tame political commentary (wink). Econo - 35.9 miles incl MLR 13 perky miles, 4 miles Administrator intervals, spinning, chinups, leg extensions Rindaroo - ??? miles, crunches, pelvic tilts, stretching. Nice to see you coming back from a couple of weeks under the weather, R. lyndenrunner - 20 miles. Busy in Corvallis, but back on track. Welcome to the Weekly: tagrunner - 25 miles. Dang H&H. GL on the 50k and pursuit of that BQ. willdebeest - 1 hr 40 mins running, 1 hr 52 mins walking, 2 hours x-training. That's more like it! Halfway out of the doghouse! Flying Finn - 39.65 miles incl LR 14.25, hills and snow and diggin' Tull. Great seeing that mileage back up, FF. Dennis (aka naphtali) - 47.5 miles incl LR 16 on TM. Nice way to end the week after a lousy asthma-filled start. Keep an eye on that arch. 40/40s will recognize Dennis. 
Waiting for update (or better days): Aija, dtoce, Lab<img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/duckie.gif" style="border:0px solid;" title="duckie">, Road hawk, rosecoloredglasses, Grommit 
Total: 755.64* miles (another Weekly record smashed) I believe in an egalitarian Weekly, celebrating all running/walking x-training efforts, but with all the recent cross-training challenges and plank-offs, I think the heavy mileage types deserve some props with red ink (for over 40s). Opinions welcome. ECONO! So sorry. Even my cut-and-paste-and-then-replace skills are questionable. What a ripping great week for you! <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile">

TheProFromDover · Dec 10, 2007

M - 1000 pool yds. (3x300 PR 5:30 / 5:40 / 5:45) 
7M - 15m WU / 6:08 / 6:14 / 6:18 (plus intervals.) / 15m CD. 
Tu - 4M 31m 
W - 2500 yds. (100 yds in 1:40 in there somewhere.) 
7.5M in 60min for lunch. 
Th - off 
F - 2600 yds. 90 min. 
Sa - 5M snowy. 40min. 
Su - off

Tamster · Dec 10, 2007

I have such a busy week on tap that I can only fit in running three days. Here's my sketchy plan for the week: 
........plan......actual 
Mon: 6 miles (6 miles) 
Tues: rest (rest from running, but 30 min of stretch,yoga,planks/abs) 
Wed: 6 miles (6 miles + 25 min abs/planks/stretches) 
Thurs: rest (rest) 
Fri: rest (rest) 
Sat: 12 (8.5 mile run + 30 min stretch/yoga/abs/planks) 
Sun: rest TOTAL MILES: 20.5

Mustang Sally · Dec 10, 2007

Soucilina, I am in awe of your statistical panache. 
Another build week over here - with a new running day! 
Monday - :30 shuffle, 2000m swim, maybe yoga. 5km, 2000m, bagged yoga. 
Tuesday - 1:10 w/plyo and stoopid hills 11km, up and down de hills 
Wednesday - 1600m swim, yoga 1h yoga, sniffles, bagged swim 
Thursday - Track workout Just went for 10.25 km instead 
Friday - Off Frightened small children, made the Baby Jesus cry. 
Saturday - 1:50 w/2x25 min MP. Only MP. Not faster, or Coach will Scowl at me. 20km, haunted by a flamin' dog. 
Sunday - :50 shuffle 7.75 km. 
Total - 2000m swim, 1 h yoga, 33.6 mi run, one crying baby.

ksrunr · Dec 10, 2007

Thanks Super Sport. I'm guessing you've got a 427 under that hood. 
Mini taper week to get ready for the 1/2 this next Saturday 
Mon. a.m. 5.75 miles (Done) 
Tues. a.m. 10-12 miles to be determined (12 miles Done) 
Wed. a.m. 5.75 miles w/ some intensity (5.75 w/3.5miles farlek) 
Thurs. a.m. 5.75 miles (5.75 miles) 
Fri. a.m. 3-4 (4.75 miles) 
Sat. C.C. 1/2 (15.25 miles) 
total of 49.25 miles

choovie · Dec 10, 2007

Another week has gone by and I'm still not any closer to being ready for Christmas <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/sad.gif" style="border:0px solid;" title="Sad"> I may have to substitute some shopping for a few workouts. 
Thanks, SS. 
Mon. 5 TM miles + core work (or yoga) (5 miles + 30 min weights/PiYo DONE) 
Tue. Pilates + 3 miles (3 miles + 30 min core DONE) 
Wed. 6 miles + core work (7.6 miles + core DONE) 
Thur. Pilates + Yoga + 5 miles (Y & P DONE no run) 
Fri. Core work (30 min DONE) 
Sat. 10 miles (11 miles + 30 min Core DONE) 
Sun. Yoga + core work

lyndenrunner · Dec 10, 2007

Thanks again SS, 
Mon-5 @ 8:22 (icy) 
Tue-5 @ 8:06 
Wed-8 @ 8:12 
Thur-Rest 
Fri-5 @ 8:25 
Sat-5 @ 7:24 
Sun-5 @ 7:40 + 2 with DDs 
Total=35 miles

Opie · Dec 10, 2007

Well, time to crank it up a little: 
Day..............Plan............................. ..........................................Actual 
Monday........stay off the ice so probably a rest day..........................done 
Tuesday.......5k easy (E) at lunchtime.........................1 mi. E, 5k MP, and 5638m rowing 
Wednesday...Quality workout=6 mi. E + 5 mi. T.............5.94 E + 4.4 T=10.34 
Thursday......2 mi. E................................................. ........done 
Friday..........rest or XT................................................ ..3.43 mi. E, 5422m rowing 
Saturday......5 mi. E................................................. .......9 mi. E 
Sunday........Q workout-12 mi. T + E..................................14.3 mi. E 
Totals.........37.11 mi................................................ .......43.18 mi. running, 1 hr. rowing

JJJessee · Dec 10, 2007

Thank you once again o dear Soucirina 
...............Plan............................... .....Actual 
M...............4.5............................... .....0, 75min XT 
T...............rest.............................. .....4.5 (.5 BF), 135min XT 
W..............12 w/ 5x600 @ 5K pace........12 (crashed & burned on the 5x600, 
.................................................. ........... no need to send ambulance) 0 XT 
T................5.5.............................. .......5 -no BF, 60min XT 
F................14............................... .......14 
S................rest............................. ........0, 40min XT 
S................18............................... .......18 (3x4 MP w/1M rec) 
total.............54.............................. .....53.5 
ETA: Souci, oh, I've had the kimChi runs before, and the sad part is we weren't living close to a fire station.

mcsolar99 · Dec 10, 2007

stay patient ss... that r/w workout is a great sign. 
more lovely miles and speed; the "goal workout" on sunday. 
m: 8 ez (8:44) 
t: 12.5 w/ 4x1k @ 4:06 (uggg) 
w: 10.5 ez (8:10) 
t: 12.5 w/ 8.5mi @ 6:34 
f: 6 ez 8:30 
s: 10 ez 8:19 
s: 23.5; 18 @ 8:15, 5 @ 6:36 
target: 83 (weekly mileage pr)

CassadAAmius · Dec 10, 2007

Thanks for that mellow musical start to the day, SS, and for all your work on this thread. 18 miles running for me last week. 
I didn't know it was possible to step back from an 18-mile week, but I plan to do so this week as I'll be busy with travel, and I'm a bit concerned that the AT is healing too slowly. 
M -- 100 situps, 3x30s 1.5 SSide planks each side 
T -- nada 
W -- 2.5 EZ 
Th -- zip 
F -- 3500 yd swim with 10x(100 hard, 50 ez) on 3:00 cycles, 1:33 avg. for the 100s 
Sa -- 2000 yds swim, 45 min elliptical, 4x30s 1.5 SSide planks each side 
Su -- 5500 yds swim (new distance PR), with last 100 in 1:33 
Totals: 11,000 yds swim, 2.5 run, 100 situps, 7 min 1.5 SSide planks

hally · Dec 10, 2007

Thanks SS, btw my weight session wasn't ALL at one time. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/wink.gif" style="border:0px solid;" title="Wink"> 
I think the red ink is a grand idea 
I am going to add this week's Sunday here so that I can start Monday like the rest of y'all from now on. 
Sunday=4.1 miles 1 hour weights and abs 
Monday=30 min stairmill 30 min arctrainer 
Tuesday=40 min arctrainer 1 hour weights 
Wednesday=2.31 miles running 
Thursday=20 min elliptical 30 min weights 
Friday=rest 
Saturday=3 miles run 45 mins weights 
Sunday=30 min Stairmill 30 mins Arctrainer totals 
Running 9.41 
Stairs 1 hour 
arctrainer 1 hour 40 min 
Elliptical 20 min 
weights and abs 3 hr 15 min

riley0003 · Dec 10, 2007

OK, here's what I have planned for the week. My actual mileage may vary, as they say. 
Monday - 30 mins bike, 15 mins stretching 
Tuesday - 2 miles run, 1 hour yoga 
Wednesday - no planned exercise (working 12 hours) 
Thursday - 30 mins elliptical, 15 mins weights, 5 mins stretching 
Friday - 3 miles run, 15 mins stretching 
Saturday - 15 mins elliptical, 1 hour yoga 
Sunday - 3 miles run, 15 mins weights, 10 mins stretching 
Well, it's a plan anyway. I have to work a lot of extra hours this week so it'll be a challenge to keep on track with my exercise goals. 
Susan

rosecoloredglasses · Dec 10, 2007

Thanks SS. You are a peach. (No measurable miles, so just keep me on the medical DL) 
Please forgive this lame attempt at fitting in with the group. 
(I used to go Sunday to Saturday but will conform to the Pro's ideal) Planned: 
Monday: a.m. Finish laundry. Walk to the turnaround on Fernwood. p.m. Walk to the turnaround on Maple. 
Tuesday: a.m. Fit into pre-op trousers p.m. Go to work for two hours 
Wednesday: a.m. Walk to the end of Maple and maybe to the end of Jameswood. p.m. Go to work for two hours. 
Thursday: a.m. Walk to the end of Jameswood p.m. Go to work for two hours. 
Friday: a.m. Walk to the river p.m. Go to work for two hours 
Saturday: a.m. Walk to river p.m. Attend Christmas Gathering Actual: 
Monday: a.m. Finished laundry. Walked all three streets, Fernwood, Maple, and Maple to Jameswood. p.m. Walked Fernwood turnaround and Maple turnaround. 
Tuesday: a.m. Probably could fit in pre-op trousers but will be safe and wear post-op stylish sweatpants with clogs and a nice shirt and hope the boss doesn't notice. p.m. Went to vote. Then went to work. Only lasted 30 minutes before retreating home. Won't try that again tomorrow. Darn. Can't hurry this. Darn. I did walk to the mailbox after the work fiasco. 
Wednesday: a.m. Walked to the Fernwood turnaround and the Maple turnaround. (Have lost all weight gained over Thanksgiving, a mere 5 pounds) p.m. Walked all the way down Fernwood to Maple to Jameswood and to the Greenbrier turnaround and back. (Didn't I just run a marathon less than 2 months ago?) 
Thursday: a.m. Laundry. Walked to Fernwood and Maple turnarounds. Took out the trash. Tried to eat and met with minimal success. p.m. Walked Greenbrier and Jameswood and then attempted to walk to the river but didn't make it. 
Friday: a.m. Nothing p.m. Lilmissrosie drove me to the credit union, pharmacy, grocery store. 
Saturday: a.m. Walked to the river and back, no problems. Eating is all better. I guess weight will come back, too bad, but 'tis the season! 
The End... or is it the New Beginning!

Ken A · Dec 10, 2007

Plan..............................Actual 
Mon..rest........................rest 
Tue..3-4 miles..................3.14 miles 
Wed..2 mile walk..............rest 
Thurs..3-4 miles...............no run, I'm off tomorrow so will make up for it. 
Fri..rest..........................no run, sick wife 
Sat..4-6 miles.................4.25 miles 
Sun..rest........................rest 
Actual running total 7+ miles 
So much for consistent running. Oh well, I'll do better next week!

tomwhite · Dec 10, 2007

......thanks SS//...........place holder for later.....well, it's LATER/// 
Sun---------30min nordictrak 
Mon----------rest/weights 
Tues---------20min nordic 
Wed----------30min nordic 
Thurs---------30min nordic 
Fri------------rest/weights 
Sat...............??,,,,,ZIPPO 
======= 
TOTALS 
RUN----ZIPPO 
XTRN--110min 
......getting kinda antsy......may try a run tomorrow//////

Econo · Dec 10, 2007

Everything's great! Headed for another 35 rashy miles this week! <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/banana.gif" style="border:0px solid;" title="banana"> 
Mon......4 m treadmill, 10 min rowing, 10 min spinning 
Tue......rest 
Wed.....3 miles, including 1 mile @ 7:17 with The Administrator<img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/notworthy.gif" style="border:0px solid;" title="notworthy"> (masters PR) AND a killer 30 min spin workout with 6 spinouts. 
Thu......6.8 m EZ run 
Fri........nichts! 
Sat......36 minute trail run + 1 hour kicker bike ride<img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/cool.gif" style="border:0px solid;" title="Cool"> 
Sun......11 mile trail run 
Total miles...28.3...an unanticipated cutback week; oh well.

millbot · Dec 10, 2007

You all continue to inspire. 
Thanks for doing this, SS. 
Mon .... 10 ..................... 10 + lower body 
Tue ..... 8 ...................... 8 + core 
Wed .... 10 with 12x400 .... 10 with 400s as planned... a little faster even 
Thu ..... 7 ...................... 7 + core 
Fri ....... 8 ...................... 8 
Sat ..... 12 with 8 @ MP ... 
Sun ..... rest ................... 
Plan: 55 + xt 
Reality: 43 + lower body, core

perchcreek · Dec 10, 2007

Thanks SS.. yuz awesome! 
A who knows what week. Doesn't really matter. Kind of do what I feel like before Boston Training starts next week. I'll be in N. Virginia most of the week and try to squeeze in what ever. Hills for sure! 
Mo - rest/X-train (3 mi for Tory actually smoothest slow run in a while) 
Tu - 5 hills (7.5 very hilly Vienna, VA miles at 8:03) 
We - 5 hills (9.8 mi on a trail where Hanssen hid secrets for the Ruskiis) 
Th - 5 hills (resteded) 
Fr - 5? (6 mi on dead legs) 
Sa - 5 (14.4 with Tory the whole way!.. swapped w/ Sun due to storm) 
Sun -15 (x-train.. 30 min elliptical backwards) 
Total - 40 ish Actual 40.6

FlyingFinn · Dec 10, 2007

Screw speed. I'm just thankful to be back to base-building. 
Monday-40 minutes biking; planks and legs/glute exercises 
Tuesday-6.15 running, 40 minutes biking 
Wednesday-10 
Thursday-4 running, 40 minutes biking 
Friday-10 trail 
Saturday-rest<img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile"> 
Sunday-10 
total: 40.15 
SS, so great to see you running!<img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/biggrin.gif" style="border:0px solid;" title="Very Happy"><img alt="" src="http://bestsmileys.com/drinking/17.gif" style="border:0px solid;">

Dec 10-16: Masters Running and X-training Weekly

Top Contributors this Month